Ukuhamba Ngokuma Ngokuchanekileyo

Uninzi lwabantu alucingi ngendlela abahamba ngayo okanye nokuba bahamba ngendlela efanelekileyo. Ukwazi ukuhamba ngeendlela ezifanelekileyo kunye nokuma kunokunceda:

• Qinisekisa ukuba amathambo kunye namalungu agcina ulungelelwaniso olufanelekileyo.
• Nciphisa ukunxiba okungaqhelekanga kunye nokukrazuka kumalungu, izihlunu, kunye nemigqaliselo esuka kwindawo engafanelekanga.
• Thintela intamo, umva, isinqe, kunye neentlungu zomlenze.
• Ukunciphisa iintlungu zemisipha kunye nokudinwa.
• Ukunciphisa ingozi yokulimala.
• Ukuphucula ukulinganisela, ukuzinza, kunye nokuhamba.

Ukuhamba ngobuchule obuchanekileyo kunye nokuma akunzima kodwa kufuna ukuba abantu bahlale bekwazi ukuma nokushukuma.

Ulungiso olufanelekileyo

Ukuhamba ngumsebenzi womzimba obandakanya wonke umzimba. Kuyanceda ukugxila kwilungu ngalinye lomzimba ukuqonda indlela yokuhamba ngokuchanekileyo ngokupheleleyo.

Intloko phezulu

• Gxininisa ekumeni nkqo kunye nesilevu sihambelana nomhlaba kunye neendlebe zilungelelaniswe ngaphezulu kwamagxa.
• Yiba nomfanekiso wentloko itsalwa ngobunono ukuya phezulu ngomtya ongabonakaliyo odityaniswe esibhakabhakeni/esililini.
• Oku kunokunceda ukukhusela ukulahla intloko esifubeni ngelixa uhamba.
• Gcina amehlo ejonge phambili kwaye ujonge.
• Gxininisa kwindawo emalunga ne-10 ukuya kwi-20 iinyawo ngaphambili xa uhamba.

Qinisa kwaye Wandise uMnqonqo

• Gxininisa ekwandiseni umqolo ngelixa uhamba.
• Kuphephe ukutyibilika, ukuzingela, okanye ukungqiyama phambili. Oku kugxininisa imisipha yangasemva.

Amagxa akhululekileyo phantsi nasemva

Amagxa anendima kunye nokuma kunye nobuchule. Amagxa axineneyo okanye azingele phambili angakwazi ukucinezela imisipha kunye namalungu emagxeni, umva ongaphezulu, kunye nentamo. Xa uhamba, yenza oku kulandelayo:

• Phakamisa amahlombe phezulu njengoko baya kuhamba ngokunyuka, emva koko bayeke bawe kwaye baphumule.
• Ukunyuswa kwamagxa kuya kunceda ukukhulula ukuqina okanye ukuxinana.
• Oku kubeka amahlombe kwindawo yendalo evumela ukuba kube lula ukuhamba kwengalo.
• Gcina amahlombe ekhululekile kwaye ekhululekile.
• Ukunyuswa kwamagxa ngelixa uhamba kunokunceda ukuqinisekisa ukuba amahlombe akhululekile kwaye kwindawo echanekileyo.

Jiwuzisa iingalo

Ukuhamba ngokuchanekileyo kunokuncediswa ngokujiwuzisa izandla ngobunono emva naphambili emacaleni.

• Qinisekisa ukuba ujiwuzisa iingalo ukusuka emagxeni, kungekhona kwiingqiniba.
• Musa ukujiwuzisa iingalo emzimbeni.
• Musa ukujiwuzisela iingalo phezulu kakhulu.
• Zigcine zijikeleze i-midsection, kungekhona malunga nesifuba.

Bandakanya uMzimba woMzimba

Imisipha engundoqo inendima ebalulekileyo kwaye inceda umzimba ukuba uhambe ngokulula.

• Gxininisa ekuqiniseni nasekubandakanyeni izihlunu ezingundoqo nge ukucofa iqhosha lesisu ngakumqolo.
• Oku kunceda ukugcina ukulinganisela kunye nokuzinza.
• Inceda ukukhulula uxinzelelo kunye noxinzelelo kumqolo xa uhamba.

Inyathelo lesithende ukuya kwinzwane

Ngena kwindawo ezinzileyo isithende-to-toe ukuhambahamba.

• Unyawo kufuneka lubethe umhlaba ngesithende kuqala.
• Emva koko ujikeleze isithende ukuya kwiinzwane.
• Tyhala ngaphandle kwinqanaba ngeenzwane.
• kuphephe amanyathelo aneenyawo ezisicaba kunye/okanye ukuhla ngeenzwane kuqala.

UkuKhusela ukuLawulwa

Ukuthintela ukwenzakala okanye ukusetyenziswa ngokugqithiseleyo nokukrazuka kwemisipha kunye namalungu, kuyacetyiswa ukuba uphephe oku kulandelayo:

Ukujonga phantsi rhoqo

• Ukujonga phantsi emhlabeni okanye ifowuni eninzi kakhulu ibeka uxinzelelo olungeyomfuneko entanyeni.

Musa ukuthatha amanyathelo amade

• Amandla avela ekutyhaleni ukusuka kumlenze ongasemva.
• Ukugqithisa ibeka uxinzelelo kumalungu omlenze ongezantsi.

Ukuqengqeleka okanye ukujiwuzisa isinqe

• Izinqe kufuneka zihlale zisemgangathweni kangangoko.

Ukulala

• Oku kuya kunceda ukuphepha umva kunye noxinzelelo lwamagxa.

Unxibe izihlangu ezingalunganga

• Gqoka izicathulo ezifanelekileyo xa uhamba ngaphezu kwemizuzu embalwa.
• Izihlangu kufuneka zilingane kakuhle.
• Ukubonelela ngenkxaso ye-arch kunye nesithende.
• Igcinwe kakuhle ukufunxa ukothuka kweenyawo ezibetha emhlabeni.

Iinzuzo zokuma okuLungileyo

Izibonelelo zomzimba nezengqondo zokuma okufanelekileyo kunye neendlela ezifanelekileyo zokuhamba ziquka:

Ukunciphisa iintlungu zemisipha kunye namalungu

• Ukuhamba ngokufanelekileyo kuya kuphepha ukubeka uxinzelelo olungeyomfuneko kunye noxinzelelo kwimisipha, iigaments kunye namalungu.

Ukunyuka kwamandla

• Ukuhamba nge-posture engalunganga / engafanelekanga kunokuphelisa imisipha ngokukhawuleza, kanti ukuhamba ngefom efanelekileyo kunceda ukugcina amandla.

Ukuphefumla okuphuculweyo

• Ukuhamba ngamagxa ngasemva kuvumela imiphunga ukuba izalise kwaye yandise ngokupheleleyo. Oku kwenza ukuphefumla kulawuleke kwaye kusebenze.

Ukuphuculiswa kokuhamba

• Xa umzimba ulungelelaniswe kakuhle kwaye uhamba ngokuchanekileyo, kulula ukuba igazi lijikeleze kuwo wonke umzimba.

Ukuphuculwa kokwetyisa

• Xa izitho zangaphakathi zinganyanzelwanga kwi-postures engathandekiyo, umzimba ugaya ukutya ngokufanelekileyo kwaye ukwandisa ukuhamba kwegazi kwindlela yokugaya.

Ukomelezwa kondoqo wokomelezwayo

• Izihlunu zesisu zifumana amandla kunye namandla ekuhambeni ngokuchanekileyo.

Iintloko ezincitshisiweyo

• Ukugcina intloko ngokuthe tye, kungekhona ukugoba phambili, kunokuncedisa ukunciphisa uxinzelelo lwentamo, okukhokelela ekunciphiseni iintloko.

Ukulungiswa kwemali

• Ukuma okuchanekileyo kuphucula ibhalansi kwaye kulula kakhulu ukuwa.

Ukuhamba okuchanekileyo kunye yokumisa azintsonkothanga kodwa ziqhelanise nokuphuhlisa imikhwa esempilweni. Kuyo nayiphi na imiba eneengxaki zokuhamba okanye umva, thetha nogqirha, ingcali yezomzimba, okanye i-chiropractor malunga nokuphuculwa kobuchule.

---

UkuBumbiswa kweBhunga

---

Amanyathelo Amawaka alishumi Isantya kunye nomgama

Ngaphambi kokuba uthathe isigqibo sokubeka umgama wokuhamba kunye nexesha, isantya kufuneka siqwalaselwe. Iikhalori ezitshiswa ekuhambeni zixhomekeke kukuqina, okanye isantya sohambo. Isantya sokuhamba esiphakathi simalunga neekhilomitha ezi-3 ngeyure kunye nenani le iikhalori zitshisiwe kuxhomekeke kwisantya sokuhamba.

• Ukuzilibazisa kwemizuzu engama-30 ukuhamba kwi-mph ezimbini kuvelisa ukutshiswa kweekhalori ze-102
• Ukuqina okuphakathi kwe-3.5 mph kwi-30-minute yokuhamba efanayo kwandisa ukutshisa i-157 calories.
• Isantya esikhawulezayo, kokukhona ibetha kakhulu intliziyo.
• Iikhalori ezininzi zitshiswa zigubungela umgama ofanayo.
• Nangona kunjalo, ukufikelela kumanyathelo e-10,000 kunokuba yinto engabalulekanga ngokupheleleyo ukuba awuqapheli nge-caloric intake ezinzileyo.

Ucaphulo

Buldt, uAndrew K et al. "Ubudlelwane phakathi kokuma kweenyawo kunye ne-kinematics yemilenze ephantsi ngexesha lokuhamba: uphononongo olucwangcisiweyo." Ukuhamba kunye nokuma vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010

Iimpazamo zesimo esiqhelekileyo kunye nokulungiswa. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

Iindleko zokuba kwiinzwane zakho. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/

Hackford, Jessie et al. "Iimpembelelo zokuhamba kwimo echaphazelekayo kunye neyomzimba ngexesha loxinzelelo." Ijenali yonyango lokuziphatha kunye novavanyo lwengqondo yengqondo vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Ukufezekisa ubuchule bakho bokuhamba. (nd). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

Indlela efanelekileyo yokuhamba. (nd). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670